It’s a simple recipe with a lot of great ingredients for your body. It doesn’t spike my blood sugar (yes, I tested this recipe thoroughly with an continuous glucose meter) and actually lowered my cholesterol.

Before this recipe, I just ate bread with something on it like cheese or chocolate spread, very healthy I know. It actually sometime spiked my blood sugar to 8 mmol/L (where 10mmol/L would be your recommended upper limit and you try to keep your spikes under that). For the sensor I used an Abbott Freestyle Libre 2.

Before I started with this recipe, I did some blood work to see what my body was saying to me. And it wasn’t that great news.

The data before (ratings provided by Whoop Advanced Labs):

• HDL Ratio: 3.8 (sufficient)
• HDL: 53 mg/dL (sufficient)
• Non-HDL Cholesterol: 151 mg/dL (out of range)
• LDL Cholesterol 136.0 mg/dL (out of range)
• Fasting Glucose: 94 mg/dL (sufficient)

I did this exact blood test from Bloedwaardentest to get my blood tested: https://www.bloedwaardentest.nl/nationale-gezondheidscheck-up-2025.html and I added blood sugar onto this one.

Now the recipe

It’s a really simple recipe:

• 60 grams of rolled oats (the coarse ones)
• 100 grams of frozen fruits (preferably something like raspberry or blueberries since they have better sugar than mango for example)
• 20 grams of wallnuts
• 20 grams of almonds
• 150-200 grams of French Quark depending on how much food you want to eat
• and whenever you feel like treating yourself: a scoop of vanilla whey or some cinnamon powder

The Macros

For my favourite with 50 grams of blueberries, 50 grams of raspberries and 150 grams of French Quark:

• 629 kcal
• 34g protein
• 66g carbs
• 28g fats
• 14g of fiber

And my calorie tracking app Bitepal says:

How to prepare

1. Add the oats into a bowl with the frozen fruits, walnuts and almonds
2. Add some boiling water to your likings (I add about 75 grams)
3. Mix it all around, so the oats get soaked and the fruit starts to warm up. If you want, you can warm the fruits in a microwave beforehand. I like them a bit crunchy still.
4. Add the French Quark and if wanted the whey powerder/cinnamon.
5. Mix again!
6. Enjoy!

The results!

Of course, it’s not 100% because of this recipe but it helped a lot (mainly the nuts and more fruits into my diet and some cheese/choco spread out).

The data after (ratings provided by Whoop Advanced Labs):

• HDL Ratio: 3.4 (sufficient, but lower!)
• HDL: 51 mg/dL (sufficient, a bit lower,)
• Non-HDL Cholesterol: 120 mg/dL (sufficient, a lot lower!!!)
• LDL Cholesterol: 112 mg/dL (sufficient, a lot lower!!!)
• Fasting Glucose: 77 mg/dL (optimal, a lot better!)

For these results I ran an more expensive and complete test: https://www.bloedwaardentest.nl/whoop-advanced-labs.html but it’s from the same company and lab!

And for the blood spike: 6.3 mmol/L as the upper range. A lot better.